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  • Writer's pictureJacqui Grant

Weight Management - New year, new goals, new habits… You’ve got this

Connect and Grow Magazine - Edition 5 January 2024

Discussing weight management strategies, including Bariatric Surgery


How has your new year started with your food, exercise and self-care habits/

Maybe you are still in holiday mode… if you are, that is okay; however, sometimes holiday mode is a great way to add some informal exercise, such as swimming, skiing, walking and maybe even dancing.


It's all about the choices you make!

Weight release is one of the aspects of life that is often a discussion that many people feel comfortable raising with a person… “you could do to lose some weight!”, “ You shouldn’t eat that; it's fatting!”


We all have the power of choice in our lives: the choice to eat the foods we do, the option to believe the opinion of others, the choice to exercise, and the choice to take no action at all.


When it comes to your health, fitness and well-being, you are the one who is in control, and it always comes down to your choices.


Let’s discuss a few of those choices…

Each choice will also apply to those who have had Bariatric Surgery.


Having a can-do approach to your weight-release journey is essential.

You can achieve this by taking small action steps and then celebrating those.


Mindset takes time to change, so be patient and take the time to focus on what IS working more than you focus on what isn’t working.


When you are eating a meal, whatever the meal is, take the time to really taste the flavours or maybe lack of flavour.

What do you love about the flavours? As you do this, you may notice that you don’t enjoy this food.


Choose to eat slowly and notice the first sign of being full. This is especially important for those of you who have had bariatric surgery.


Notice which foods give you energy and which make you feel tired after eating.

Move YOUR body

When it comes to weight release, it is important to keep moving your body.


As you release weight, your body changes; in some cases, your muscles may become a little weaker, so it's important to use those big muscles; dancing can be great for this, and it also helps you to connect to your body as it changes.


Sometimes as weight is released, especially a large amount, your body feels and moves differently.

Have fun with your exercises.



Only a few people think about the importance of self-care when it comes to weight release.


Taking the time out for yourself is key to long-term success as stress has been connected to weight gain due to the hormones released during stress as well as its effects, such as fatigue and potentially high blood pressure.


When you do something that takes care of yourself, such as a massage, relaxation, a hot bath, or meditation, you will notice that the stress leaves your body, and you can then make informed decisions.

Weight release is something that is achievable, and the reason why it can be a struggle is that there is often a sense of missing out or sacrificing, a sense that it is not fair that some people can eat whatever they want and never gain weight. It is important to clear those beliefs and release them. They are perceptions that may or may not be correct.


Your success comes from the action steps you take and how important releasing weight is. It is about facing the emotions as well as the physical aspects of yourself and your life.


Written by Jacqui Grant

(C) 2024 Break Free Consultancy

Disclaimer: all information is intended for general use only and does not replace any advice given to you by your specialist, treating medical practitioner or dietician. Always seek medical advice before starting an exercise program or diet.

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